According to WebMd.com, eight percent of all Americans are so bothered by back pain, it limits their daily activities. Nearly every one experiences some form of back pain throughout their life, but there are things you can do to prevent the pain and keep it from becoming a major problem.

Listed below are five easy ways to curb back pain and prevent further back injury.

1. Purchase the right mattress: A good mattress is where back pain relief begins. Firmer mattresses are generally better for your back. If you and your partner have different preferences for firmness, purchase a mattress that allows you to customize the firmness of your side of the bed.

1. Stretch every morning: When you wake up, your body is not warmed up. To prevent back injuries, take some time to stretch out your muscles before you hit the ground running.

1. Exercise on a regular basis: Exercise is the best way to prevent and alleviate back pain. Even just a 30 minute walk every day loosens up the muscles and relieves pressure from your lower back.

1. Take multiple short breaks from your desk every day: Try to get up from your office desk at least once every 45 to 60 minutes. Even if it’s just a short walk to the water cooler; your lower back needs the pressure that is caused by sitting relieved every hour or so.

1. Use a support pillow: Whether it’s in your car, your bed or your office chair, a support pillow or wedge can help alleviate pressure and provide support in the areas that you individually need.

1. Position your computer properly: Your computer screen should be positioned at eye level. Avoid having to tilt your head up or down to view the computer screen as this causes neck and spine strain.

1. Practice smart lifting techniques: For heavy objects, practice the squat lift. Get as close to the object as possible. Plant your feet, shoulder-width apart, and squat down. Grab the object, keeping it close to your chest and stand up using your legs not your back. For small objects, practice the golfer’s lift. Put all your weight on one leg. Use the opposite hand as support on a chair, table or other sturdy object. Bend down from the hip and lift your non-weight bearing leg behind you as you pick up the object. For heavy objects that aren’t on the ground, practice the crane lift. Get as close to the object as you can. Stand with your legs shoulder-width apart, bend at the hips to pick up the object. Bring the object close to your chest and sit the object down in the same way you picked it up.

Jean Packer is writer and editor for Masters in Health Informatics. In her spare time, she enjoys writing guest articles on several topics of interest, including personal health care and fitness.